Fitness

HIIT vs long workouts: Which is better for metabolic health?

Published

2 months ago

October 23, 2024

HIIT vs long workouts: Which is better for metabolic health?

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Recent research suggests that physical activity in shirt bursts may lead to greater energy expenditure than long, continuous workouts. Image credit: Lumina/Stocksy.

Walking in short bursts or climbing stairs can burn 20% to 60% more energy than sustained activity for the same distance, a new study has found.
Researchers at the University of Milan, in Italy, enrolled 10 participants with an average age of 27 who were subjected to 10- to 240-second bursts of treadmill walking or stair-climber rounds.
Experts caution that the findings cannot be broadly applied due to the small number of participants and their relatively young, healthy status.

Walking for short bursts or climbing stairs can burn 20% to 60% more energy than sustained activity for the same distance, a new study published in the Proceedings of the Royal Society B has found.

Researchers at the University of Milan, in Italy, wanted to understand how walking’s metabolic cost was affected by the duration of the activity.

To this end, they recruited 10 participants with an average age of 27, who were agreed to undertake 10- to 240-second bursts of treadmill walking or stair-climber rounds.

Using an oxygen mask to measure oxygen uptake and metabolic cost, they determined that the shorter bouts of activity had greater metabolic cost, with 30-second bouts consuming 20% to 60% more oxygen than steady bouts of activity.

The researchers concluded that by starting and stopping activity, the participants were able to expend more energy due to the metabolic processes that the body encounters while ramping up to strenuous bursts versus the sustained energy use of longer bouts.

In their view, people looking to maximize their exercise returns might consider implementing shorter bursts of activity rather than a longer sustained effort.

Ryan Glatt, CPT, NBC-HWC, a senior brain health coach and director of the FitBrain Program at Pacific Neuroscience Institute in Santa Monica, CA, who was not involved in the study, told Medical News Today that the study’s claim of higher energy expenditure hinges on what he referred to as “specific circumstances.”

“While shorter bursts might burn more calories, the actual benefit may vary depending on individual metabolism and exercise habits,” Glatt said, adding that the implications for similar short-burst activity like high-intensity interval training (HIIT) are also unclear.

”The study implies HIIT could burn more calories due to frequent stopping and starting, but it’s not conclusive. While HIIT can be effective, the benefit over traditional workouts might not be as significant for everyone,” he cautioned.

Christopher A. Schneble, MD, an assistant professor of orthopaedic surgery at the Yale School of Medicine, who was also not involved in the study, told MNT that the study’s conclusions cannot be applied broadly to any general form of workout because of the emphasis on shorter activity times.

“We have to keep in mind that this study only looked at very short exercise durations, those between 10 seconds and 4 minutes. We can’t necessarily apply this concept to longer durations. The authors more or less hint at there being a potential phase of energy inefficiency with increased oxygen intake very early into a workout. Their results suggest that on average, we are disproportionately using more oxygen within the first 30 seconds of exercise, however most of this phenomenon corrects back to a steady state within the first few minutes.”
– Christopher A. Schneble, MD

“The authors’ findings apply more to situations of starting exercise, like going for intermittent short walks, than they do for sustained exercise,“ Schneble explained.

“The increased energy expenditure and oxygen intake during the initial 30s of working out is interesting, but don’t think it makes sense to prioritize your workouts around this phenomenon given it is so short lived, and you may find yourself waiting spending more time recovery periods than actually exercising,” he advised.

Given the relatively young average age of the participants — of which there were only 10 — the study’s findings may not apply broadly to a general population, Schneble said.

“I don’t know that we can conclude very much from this article about the role age plays in influencing the results. We also have to consider how these results might vary based on physical fitness, which can have a substantial impact on maximum oxygen consumption, [which is the] amount of oxygen we can make available for maximum intensity,” he pointed out.

“What I found particularly interesting was that regardless of the activity, there was an initial over intake of oxygen more often in excess of the eventual intake required down downstream. To some degree, this could be our bodies doing their best to put us in a situation to be ‘overprepared’ for bursts of physical activity, but a lot more research is needed to get down to the bottom of this and understand what drives this finding,” said Schneble.

Glatt also emphasized the lack of diversity in the study’s ability to infer larger trends among broad populations.

“The study doesn’t explore age-related differences, so it’s unclear if younger people, with higher energy levels, gain less from short bursts than older adults. More research is needed to verify any age-based outcomes,” he told us.

“With only 10 participants, the findings are far from definitive. The small sample size limits the study’s reliability and broader applicability. More data is needed to draw solid conclusions,” Glatt pointed out.

Related Topics:Exercise metabolism weight loss

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Fitness

Gyms aren't always accessible spaces, but these PTs are working to change that

Published

8 hours ago

December 26, 2024

Press Room

Gyms aren't always accessible spaces, but these PTs are working to change that

Many people would see cerebral palsy as a barrier to a physically demanding career.

But Connor Johnstone has refused to allow his disability to hold him back.

He’s a fully qualified personal trainer with a degree in sports science and a masters in strength and conditioning.

Connor Johnstone also competed in the 2024 World Para Jiu-Jitsu Championships in Abu Dhabi. (Instagram: Connor Johnstone)

Now he’s determined to help other people with a disability who struggle exercising in the gym.

But he hasn’t always been so self-confident.

“I may not have been able to perform the movements in the gym that everyone else could, so that used to always be at the back of my mind, or I felt like I wasn’t smart enough,” he said.

“I think that’s just, all those things you tend to label yourself [with], rather than what actually is reality.”

Connor lifts heavy, colourful weights in a gym — Connor wants to help others who are struggling to exercise in the gym. (Instagram)

Encouragement from his parents and therapists helped.

“One of the biggest things for me is always trying to find a way to adapt,” he said.

It’s something he also teaches his clients.

“At one of my other practices, there were a lot of children with autism, and I was finding fun ways to do things because they don’t find generic exercises as stimulating or fun,” he said.

A personal trainer pictured from behind who is working with a client pulling an elastic band — Connor Johnstone helps a client work out. (Supplied)

Challenging perceptions

Shaznaye Bin Kali, 15, also challenges perceptions of what a typical gym-goer looks like.

She lives with hemiplegia, a condition that has affected the left side of her body, impacting her arms, legs, and facial muscles.

But at her weekly sessions with her dedicated personal trainer, Grant Gillon, she’s found a space where she feels empowered and supported.

“Shaz started, and she hasn’t looked back. She looks forward to coming to see me every Friday,” Grant said.

Grant hugs Shaznaye — Shaznaye Bin Kali with her personal trainer Grant Gillon. (ABC News)

Shaznaye said she enjoyed playful banter with Grant as she exercises.

“I like lap pull downs, bench press, jumping on the bike, tennis, footy, and frisbee,” she said.

Empathy helps

One of the things that bonded the two was Grant’s later-in-life ADHD diagnosis, which he believes has helped him positively connect with clients who have a disability.

“How I think is very similar to a lot of other people with disabilities, and I can be quite sporadic, and I often need to take a step back and try and settle myself,” he said.

“I know for myself there’s often things that I needed to be repeated quite a few times.”

Shaznaye on the workout bike next to Grant — Shaznaye Bin Kali working out with Grant Gillon. (ABC News)

Grant said he’s learned to be more accommodating.

“That’s probably the biggest one. And thinking on my feet,” he said.

Grant said if things don’t work out during his training sessions with clients, he tries to “keep the momentum going” by moving onto the next thing.

“You can’t dwell too much on it,” he said.

Grant said working with Shaznaye meant a longer set up time to make sure she could train safely.

“We make sure that she’s got a firm grip, or often, I’ll be holding my hand over the top first making sure her grip doesn’t fall off,” Grant said.

“And sometimes we’ll be changing different attachments and handles to see if we can actually get her a little bit of a better grip.”

Shaznaye punches Grant in a gym — Grant says he likes to make the gym accessible for everyone. (ABC News)

Grant said he wanted to become a personal trainer because fitness had always been an important part of his life and he wanted to make sure others had the opportunity to participate.

“[The gym] is not always accessible to everyone,” he said.

“I guess that’s probably one of the main motivating factors [for me].”

Push for more PTs with a disability

Grant would like to see more disabled personal trainers in the industry.

“I think the one thing that hinders some people is that they feel inadequate, which can depend on the disability,” he said.

“People might think they won’t be respected due to their disability, or they don’t feel they’re up to par.”

A personal trainer and his young client playfully box in a gym setting. — Grant Gillon loves his work as a personal trainer, especially helping clients like Shaznaye Bin Kali. (ABC News: Mitchell Edgar )

Grant’s advice to any aspiring personal trainer who has a disability would be just getting out there and getting involved in learning through experience.

“I’m very passionate what I do, and I enjoy seeing results,” he said.

“I don’t see what I do is anything like amazing or special. I almost feel selfish because it’s something that I really enjoy.”

Connor feels the same way.

“If you’re passionate about something, you can always make it work.”

Fitness

Grant from energy company funds exercise equipment for Ohio firefighters

Published

20 hours ago

December 25, 2024

Press Room

Grant from energy company funds exercise equipment for Ohio firefighters

By J Swygart
The Lima News

SHAWNEE TOWNSHIP, Ohio — Employees of the Shawnee Township Fire Department now have access to updated exercise and fitness equipment, with more devices to arrive soon, following the receipt of a $12,367 grant from Energy Transfer company’s First Responder Fund.

According to Chris Koop, manager of public affairs for the energy logistics company with more than 120,000 miles of pipeline infrastructure located in 44 states, the program is unique as it focuses on cardiovascular health.

“That’s something the public doesn’t usually think about,” he said.

Shawnee Township Fire Department Chief Austin Miller said statistics show a majority of deaths among firefighters are cardio-related. He thanked the Energy Transfer representative for the funding that has already resulted in the purchase of a large weight-lifting machine and numerous dumbbells. Two treadmills and other new devices will arrive soon.

Miller said current equipment in the fire station is showing wear and tear, including some pieces that deteriorated to the point where they are no longer safe to use.

“This grant from Energy Transfer will enable us to replace outdated equipment, ensuring our team can safely exercise and remain fit on the job,” Miller said. “By maintaining our physical health, we can continue to meet the rigorous demands of our profession and provide the highest level of service to our community.”

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Henderson County Fire Chief Joseph Lynn Murphy experienced cardiac arrest hours after responding to an emergency call

December 24, 2024 06:34 AM

The chief commended firefighter/paramedic Christie Kerby for taking the lead on the grant application, saying her “dedication and hard work made all of this possible.”

Kerby said firefighters are required to work out for an hour each day and must meet fitness incentive requirements and undergo annual physical testing and health exams.

“Health and wellness is very important, not just for us but also for the community we serve,” she said.

The newly purchased equipment has been placed, due to its massive size, in a garage located behind the fire station. Other fitness equipment remains in the basement of the firehouse but will be moved into the garage area soon.

“At that point we will invite the (township) police department and township employees to join us and use the equipment after things are all set up,” Miller said.

The new exercise equipment could be moving again in the not-too-distant future. Miller said discussions surrounding a new fire station are in the early stages, and a new facility could become a reality in the next two or three years.

(c)2024 The Lima News (Lima, Ohio)
Visit The Lima News (Lima, Ohio) at www.limaohio.com
Distributed by Tribune Content Agency, LLC.

Looking to navigate the complexities of grants funding? Lexipol is your go-to resource for state-specific, fully-developed grants services that can help fund your needs. Find out more about our grants services here.

Fitness

Bigg Boss 18 Digvijay Singh Rathee's Guide to Achieving A Well-Built Body: Expert Shares How You Can Get Those Six-Pack Abs

Published

1 day ago

December 25, 2024

Press Room

Bigg Boss 18 Digvijay Singh Rathee's Guide to Achieving A Well-Built Body: Expert Shares How You Can Get Those Six-Pack Abs

Digvijay Singh Rathee, recently evicted from ‘Bigg Boss 18’, has made a name for himself as a fitness enthusiast. With his first appearance on the reality show ‘Roadies’, the 26-year-old has been in the limelight for his well-built physique and six-pack abs. His journey to achieving a well-built body is inspiring and can serve as a guide for anyone looking to enhance their physical fitness. Regarding his abs, our expert, Varnit Yadav, exercise coach had a few tips on getting the perfect body.

Strength Training

The Bigg Boss 18 ex-contestant incorporates various strength training exercises into his routine, focusing on major muscle groups. His workouts typically include weightlifting, bodyweight exercises, and dips that enhance functional strength.

Running Early In The Morning

To maintain cardiovascular health and manage body fat, Digvijay integrates cardio workouts into his weekly schedule. It consists of running or jogging for at least 30 minutes of moderate-intensity running several times a week.

High-Intensity Interval Training (HIIT)

Digvijay Rathee opts for short bursts of intense exercise followed by rest periods to maximize calorie burn.

Regular Intake Of Meal

For his workout, the former Splitsvilla contestant opts for meals at an interval of three hours. Foods like chicken, fish, eggs, and legumes play an important role in supporting muscle repair for the youngster.

Adequate Sleep

Understanding that recovery is vital for muscle growth and overall health, Digvijay emphasises having quality sleep. He ensures to have adequate sleep each night to allow the body to recover.

ALSP READ: Ram Kapoor’s Incredible 42 Kg Weight Loss: Actor Once Followed 16/8 Intermittent Fasting, Expert Weighs

Expert Tips On Getting Six-Pack Abs

Achieving six-pack abs is a goal for many fitness enthusiasts, and requires a strategic combination of exercise, nutrition, and consistency. Regarding the same, our expert, Varnit Yadav, exercise and nutrition coach, gave a few tips. To take your body to the point where those abs are visible and popping out, you have to act on the following.

Keep dropping your body weight till you are satisfied with the body fat composition

Creating a calorie deficit is crucial, which can be achieved by eating less, exercising more, or both.

Ensure a high protein diet when reducing calories to preserve your hard-earned muscle mass; 1.5grams per kg of body weight should be a decent place to be in (considering you are staying reasonably active)

Prioritise sleeping 7 or more hours to ensure the most optimum results

Supplement if required with necessary vitamins and minerals if you are not able to meet them from your diet

Strength training at least 3-5 times a week will ensure consistent progress

Treat your abs like any other muscle in your body, but do not overtrain them, as it will be counterproductive. You can train your abs three times a week by including movements such as hanging leg raises, crunches, planks, etc.

Achieving a well-defined six-pack is a dream for many fitness enthusiasts, but it’s essential to prioritize your overall health and well-being in the process. Before embarking on any intense exercise regimen, it’s highly advisable to consult with a dietitian or fitness expert. They can provide personalized guidance tailored to your specific needs, ensuring that you follow a balanced approach that supports your fitness goals while safeguarding your body.